Answers (18)

Gosh there are so many. Fix your client's ankles, and do an abdominal flexion, hold it at the top. To target the lower region, fix your client's upper body. Then with hips flexed at 90 degrees, simply do an anterior tilt of the pelvis. It's a small movement, maybe 25-30 degrees. Only do an anterior tilt, novement in the back.

Dan is correct, there are too many to count. With my clients, I tend to gravitate towards exercises which force the core muscles to stabilize as external forces challenge proper alignment. For example, I have my client on the ball with head and shoulders, bridged, and then hand them just one dumbbell for a fly. I also love to use the foam roller, have my client lie lengthwise on it, cue them for a neutral spine and have them lift a leg off the ground.

I am sure you will get many more suggestions.
Karin Singleton
www.meltnc.com

I have many "bests, or favorites," but I like to work the transverse abdominis muscles by performing the 'all-4s' (on hands and knees) hollowing-out and bracing. I also have my clients perform this from a kneeling position where they reach up (I cue them to think of placing something on a top-shelf) while again hollowing-out their abdominal region and holding (3-5 seconds).

My favorite abdominal exercises are the medicine ball "rocky solo" and the stability ball overhead pass. The first exercise is performed sitting down with a medicine ball. The client turns to one side and places the ball behind their back, reaching until a stretch is felt. Then they turn the opposite direction, reaching behind to retrieve the ball, and repeat a few times before switching to the other direction.
The stability ball overhead pass is also simple. The client lies on their back with an unweighted stability ball between their feet. Then they lift the ball up by squeezing it between the feet and extending the knees. At the same time the hands reach up to grab the ball and the arms and legs are lowered back down. Now the stability ball is in front of the head between the hands. Repeat the lift with the arms, passing the ball back to the feet and lowering it to the floor. Both of these exercises require a certain level of flexibility but they are fun!

I do a mixture of stability and flexion exercises to target the core. Primarily for stability I have clients perform a variety of russsian twist, planks, and antirotation exercises based on fitness level. Flexion exercises consist of stability ball crunches, V-ups, bicycle crunch, captain chair crunch, just to name a few. Depending on what type of equipment you have, you can have some fun with variations of medicine ball toss and TRX crunch/planks.

Consider the relationship of the back muscles (postural muscles) the abdominals (phasic muscles). When postural muscles are tight and short, their opposite phasic group will be inhibited. So stretch the erector spine, multifidi, rotators, quadratus lumborum FIRST, then do your crunch. The results will be fantastic!

I like to use the stability ball. I think Pike & Roll-out are great exercises for your abdominals although there are many more. Pike is where you put your legs on the ball and hands on the floor. Lift your hips up, keeping your hands over your shoulders and your legs straight. Roll-out is where you are kneeling behind the ball. You lay your forearms on the ball & roll the ball away from your leaning forward and putting all your weight on the ball. Then, you press down on the ball as you roll back over your knees. Obviously, there are many more, but these two work well.

Also don't forget how the hip flexors and glutes are often involved in core strength. Along with planks, I like to have my clients perform bridge progressions. Depending on their individual level, we do these on the floor, isometric, with movement, one leg, etc. Then progress to an elevation and stability ball.

When you work the abs you must hit the obliques, the upper and lower to build up a strong core. You should hit these areas every other day. Also working the lower back. These exercises should be changed up on regular basis.

I don't know what its called, but My current favorite is to lay on my back holding a stability ball in my hands. I touch the ball over my head then sit forward and grab the ball with my feet. Straight legged I touch the ball to the floor then straight legged bring it back up and grab it with my hands and do it again.
I like to do a set of two at one minute intervals. It really gets my abs and adductors screaming.

V-UPS-Have client lie flat with arms overhead, they will then fold their body into a v where the hands and feet touch at the midline.

Pike up on the stability ball

Suitcase cruches- client crunches up and folds knees into chest

Plank.

Windshield Wipers: Client lies flat and brings legs up to 45 degree's or just high enough to where the back doesn't arch. this can be done bent leg at 90 degree's as well. then have them move legs from side to side while keeping the Torso flat on the mat.

Most of the exercises that I use incorporate the core as much as possible. I rarely use isolation of a muscle group (unless I am trying to address an imbalance). I also use a lot of conscious core activation with clients.